I-myalgia ebambezelekile, eli gama linokuvakala lingaqhelekanga, kodwa yinto eqhelekileyo abantu abaninzi abathanda umthambo bahlala befumana emva kokuzilolonga.

Ngoko ke yintoni kanye kanye imisipha elibazisiweyo?

I-myalgia ebambezelekile, njengoko igama libonisa, libhekisela kwintlungu eyenzeka kwimisipha ixesha elithile emva komsebenzi womzimba okanye umthambo. Oku buhlungu ngokuqhelekileyo akubonakali ngokukhawuleza emva kokuzivocavoca, kodwa ngokuthe ngcembe kubonisa iiyure okanye usuku okanye ezimbini kamva, ngoko kuthiwa "kulibaziseka".

Le ntlungu ayikho ngenxa yokuxhatshazwa kwemisipha okanye ukulimala ngokukhawuleza, kodwa ngenxa yemisipha ehamba nomthwalo ngexesha lokuzilolonga elingaphaya koluhlu lwayo lokulungelelanisa imihla ngemihla, okubangela umonakalo omncinci kwimicu ye-muscle.

Xa izihlunu zethu zicelwa umngeni ngaphaya komthwalo wazo wemihla ngemihla, zenza utshintsho oluguquguqukayo ukuze lube namandla ngakumbi kwaye lube namandla. Le nkqubo yokulungelelanisa ihamba kunye nomonakalo omncinci we-muscle fiber kunye neempendulo ezivuthayo ezifaka isandla ekuqaliseni ukulibaziseka kwe-myalgia.

Nangona le ntlungu isenokuziva ingakhululekanga, eneneni yindlela umzimba osichazela ngayo ukuba izihlunu ziya ziqina kwaye sikwinyathelo elinye kufutshane nosukelo lwethu.

Kukho inani lamanyathelo onokuthi uwathathe ukuze ukhulule ukulibaziseka kwemisipha ebuhlungu.

Okokuqala, kubaluleke kakhulu ukufudumala kunye nokwelula ngokufanelekileyo, banceda ukulungiselela izihlunu kunye nokunciphisa amathuba okulimala.

Okwesibini, ukwenza umthambo we-aerobic, njengokubaleka, ukuhamba ngokukhawuleza, njl. njl., kunokunceda ukwandisa izinga lokubetha kwentliziyo kunye nokukhawulezisa ukujikeleza kwegazi, okuya kuthatha i-lactic acid ngokukhawuleza. Ngexesha elifanayo, umthambo we-aerobic unokubonelela ngeoksijini eninzi kwiimisipha, ezinceda ukubuyiswa kwemisipha kunye nokuvuselelwa.

Okwesithathu, i-massage ikwalukhetho oluhle. I-massage efanelekileyo emva kokuzivocavoca inokuphumla imisipha, ikhuthaze ukujikeleza kwegazi, kwaye ikhawuleze ukukhutshwa kwe-lactic acid. Ukongezelela, i-massage inokunciphisa uxinzelelo lwemisipha kunye nokunciphisa intlungu.

Ekugqibeleni, ukutya okufanelekileyo kusisitshixo sokulwa nokulibaziseka kwemisipha. Emva kokuzivocavoca umzimba, umzimba udinga izondlo ezaneleyo zokulungisa izicubu zomzimba kunye nokukhuthaza ukubuyiswa kwemisipha. Ngoko ke, kufuneka sitye ngokwaneleyo iiprotheyini, iikhabhohayidrethi kunye nezinye izondlo-mzimba ukuhlangabezana neemfuno zomzimba.